Sunday, July 31, 2011

Thank you for following our e-course, “Nutrition Secrets to Give You a Professional Edge”.

In this final part, we take the information you have learned in the previous sections and apply it to how it can assist you to get into great competition shape.

Whether you are aiming to compete in fitness model or bodybuilding competitions or simply want to get into great shape, you need a plan of action for your diet.

Nutritional science has evolved dramatically over the last fifteen to twenty years and practices which were once common have been replaced by a more informed approach over this period.

Traditionally, strength trainers and bodybuilders tended to alternate between two extreme phases: bulking up and cutting.

In the bulking up phase the emphasis was on building bodyweight and muscle mass by eating a very high calorie diet. Often the diet was less well balanced than it should have been due to the very large amounts of food required to make up the calorie quota. There was a tendency to eat more fatty foods because they were more convenient than eating bulkier, carbohydrate rich foods.

Then to prepare for competition, a dramatic switch to a very low calorie diet was made in a bid to rapidly lose weight and get into competition shape. Often this was left very late and involved practically starvation level diets.

This extreme yo-yo form of dieting plays havoc with the metabolic system and has serious implications for muscle integrity and long-term health.

Nowadays, with improved nutritional guidelines, the objective for most serious strength trainers and bodybuilders is to remain as close as possible to competition shape at all times.

Even so, there is still a requirement for pre-competition preparation including diet and exercise refinements in order to achieve the optimum results.

The main difference though is that now the preparation is carried out over a longer period of time and in a more controlled manner.

In general preparation for competition should span a period of up to three months, which allows time to make gradual changes and fine-tune both your diet and exercise program. The process is known as tapering and can produce extremely impressive results in terms of muscle definition, fat loss and performance ability.

Success in bodybuilding competition depends on well cut muscles and low levels of body fat.

To reduce the levels of body fat, a two pronged approach works best: reduce daily calorie intake and increase levels of aerobic exercise.

As an illustration, if you reduce calories by 250 a day and use a further 250 calories in additional aerobic exercise, you will effectively “save” 500 calories a day or 3,500 calories in a week. This is the equivalent of one pound of bodyweight and is well within safe weight loss limits of one to 2 pounds a week.

Maintaining muscle integrity is vital in the run up to competition and the protein element of the diet is therefore particularly important and must be carefully monitored. It should be maintained at the upper limits of at least 1.8 to 2.0 grams per kilogram of bodyweight during the tapering phase.

There should also be a slight decrease in carbohydrate and fat consumption to compensate for the higher protein intake.

You also need to make adjustment to the types of food you eat at certain times of the day. In particular, before an aerobic exercise session, you need to curtail the amount of carbohydrates eaten in order to increase the amount of fat burned during the session.

This flies in the face of your normal regimen, where you are advised to stock up on carbs a few hours before exercise.

Water retention is a major problem for bodybuilders and it is a common mistake to think that reducing water intake is the way to avoid it. In fact precisely the opposite is true.

You should drink as much as you can and in this way the body flushes out any surplus supplies. But, if you cut down on the amount you drink the body panics and holds onto every drop of water and it is this that causes bloating.

In the week immediately before the competition a more extreme program can be undertaken to really get cut and lean. But there are limits and these should be observed to prevent damage being done. For a limited period, calorie intake can be reduced down to as low as 33 per kilogram of bodyweight for men (30 for women) while continuing with the aerobic program.

This will turbo charge your final efforts to perfect your competition shape without posing any danger to your health.

On competition day, remember to eat and drink although you may prefer to stick to liquid meal replacements until after the competition.

For weightlifters and powerlifters, the emphasis is on strength instead of cutting and in the run up to competition building powerful muscles is best achieved on a high carbohydrate diet supplemented with creatine.

As is the case for bodybuilders, a three month lead time to prepare for competition is the surefire way of achieving the best results.

To lose weight in the run up to the competition, additional aerobic exercise combined with a slightly lower calorie intake will help to burn up fat stores within safe weight loss limits of one to 2 pounds a week.

If a last minute weight reduction is still necessary, an extremely low calorie diet (as low as 20 calories per kilogram of bodyweight) can be followed but only for a maximum of one week.

Dieting to this extreme for longer periods can have serious health consequences and will undoubtedly impair competition performance.

Getting this equation just right is a major challenge but extremely important if you want to achieve your best shape. plan:one contains specific modules for bulking up, cutting and tapering and with a click of the mouse your plan is perfected to match your individual needs.

We hope you have enjoyed reading this e-course and that you have learned some useful information to help you reach your maximum potential.

If you haven’t already done so, why not have a look at what has got bodybuilders and fitness trainers so excited?

Saturday, July 30, 2011

Thank you for following the e-course “Nutrition Secrets to Give You a Professional Edge” so far.

We hope it has given you a better understanding of how good nutrition can really benefit your fitness and training.

In Part 9 we are going to look at the Glycemic Index and how it can play an important role in selecting what to eat.

The concept of the Glycemic Index (GI) was first developed from research into the control of diabetes carried out at the University of Toronto in the early 1980s. Using the initial research as a springboard, work on this subject has been developed since then to refine the GI system, which has application in the quest for good health for everyone.

GI is a method of comparing the effects of the carbohydrates in the food you eat on blood glucose levels.

It is based on the rate at which carbohydrates break down to release glucose into the bloodstream. Foods that break down rapidly into glucose are said to have a high GI and conversely foods that break down slowly and release glucose gradually have a low GI.

The index ranges from 0 to 100, with glucose representing the upper limit of 100.

All foods can be divided into the ranges low (0 – 55), medium (56 – 69), or high (70 -100).

What is GL?

GL or Glycemic Load is an additional measurement which gives a fuller picture than does the glycemic index alone.

A GI value tells you only how rapidly a particular carbohydrate turns into sugar but the GL indicates how much of that carbohydrate is in a serving of a particular food. Therefore the GL of a particular food will vary depending on portion size.

The GL of is calculated based on the quantity (in grams) of the carbohydrate content within the serving, multiplied by its GI and then divided by 100. A GL of under 10 is low, 11 to 19 is medium and 20 or more is high.

To illustrate, watermelon has a (high) GI of 72 and a carbohydrate content of 5%. Therefore the GL calculation of a 100g serving of watermelon is 5 x 72 / 100 = 3.6 (low).

The GL of a 120g serving of banana with a GI of 52 (low) and a carbohydrate content of 20% would be 24 x 52 / 100 = 12.48 (medium).

Taking account of both the GI and GL is beneficial: the GL helps you select portion sizes; while GI helps you differentiate between good and bad carbohydrate choices. What is the connection with Insulin?

The hormone insulin plays a vital role in our metabolic system. It is produced in the pancreas and its main function is to distribute glucose throughout the cells of the body and to facilitate storage of excess glucose, in the form of glycogen, in the liver and muscles.

When low GI foods are eaten, a steady stream of glucose is released into the bloodstream and the body produces a steady flow of insulin to distribute it effectively.

The problems arise with high GI foods. When these are eaten, blood glucose levels surge and the steady flow of insulin is unable to cope. To compensate, the pancreas goes into panic mode, quickly producing a torrent of insulin to deal with it.

In a bid to regain equilibrium, the glucose is rushed to the fat stores instead of being distributed to the cells.

Over time, this can damage the metabolic system, leading to obesity and diabetes.

Eating a low GI diet plays a major role in promoting health and preventing these insulin related problems.

What are the health benefits of a low GI diet?

There are numerous benefits to choosing to follow a diet rich in low GI foods, particular for those involved in strength training, sports and athletics.

Fitness for Nerds by Kevin Lafferty. $0.99 from Smashwords.comThis sounds like a joke book you might give someone to insult their athletic abilities. But Fitness for Nerds is actually a sophisticated fitness guide for smart people. Fitness for nerds provides step by step details for a proven method that helps motivate nerds to be active and fit. It requires nerd skills, but not previous athletic experience.

Friday, July 29, 2011

We are reaching the end of the e-course “Nutrition Secrets to Give You a Professional Edge”.

Here in Part 8 we are taking a brief look at the “micro-nutrients” – the vitamins and minerals.

Vitamins fall into two main categories: the fat soluble (A, D, E and K) and the water soluble (B and C).

The fat soluble vitamins are absorbed into the bloodstream and stored in the liver. They are not required to be replenished on a daily basis.

However, those that are water soluble do need to be topped up regularly as the body cannot store them.

Each vitamin serves a vital function within the body and must be present in the correct amounts for optimum health.

Minerals too play a vital role in maintaining good health and fitness. As with vitamins, the minerals we need on a daily basis can all be obtained from a well balanced diet, without the need for supplements.

The official recommended daily amounts (RDA) for both vitamins and minerals are based on the needs of an average adult. Athletes and strength trainers will have a higher requirement, but a well balanced, higher caloric intake should compensate for this.

However, a general multi-vitamin and mineral tablet or capsule can be taken to without ill-effect.

Don’t I need extra antioxidants?

Everyone has heard of the term antioxidants and knows that they are important for health. But what are they and what do they do?

Simply put, antioxidants are vitamins or minerals that help prevent damage to the heart, arteries and other tissues. They do this by neutralizing the harmful free radicals that are created as a by-product of metabolism.

During exercise the rise in body temperature and increase in respiration levels increases the rate of free radical production and more antioxidants are needed to keep these in check.

Antioxidants are found in vitamins C, E and beta-carotene (a provitamin found carrots and other fruits and veg) and in the minerals copper, manganese, selenium and zinc.

The daily requirements of all of these nutrients are found in a good, balanced diet and there is little evidence to support the need for supplementation. However, as noted earlier, a general purpose multi-vitamin and mineral supplement will make good any shortfall.

Ensuring that your diet is perfectly balanced and contains all of these minerals and vitamins is a complex process. If you are serious about your health and fitness, plan:one ensures that every single nutrient is present in your diet every day.

Have you ever bought a muscle building product and gotten injured because you didn't know how to do the exercises in the program?

Have you ever felt confused when trying to follow a program you've found online and gotten discouraged that you weren't making any progress?

Everybody’s reason for working out is different. You might want confidence, you might want to lead a healthier, stronger life, you might want to get noticed and not always be the skinny kid in the room. Whatever the reason, you seek advice online from a “qualified” trainer.

Be Warned!

Most internet gurus and trainers will injure you. They demonstrate and teach bad form in their videos and probably have never really lifted heavy weights.

If you don't practice good form and you’ve never really been under the bar, how can teach it to others!

Jim Smith, a strength coach in the industry and a good friend of mine, just developed a new muscle building program called Accelerated Muscular Development (AMD).

AMD provides a step-by-step guide for a complete muscle building system. The system shows you how to:

When Jim sent me his new http://bit.ly/nHKIzw muscle building system, I realized it was very unique. He is passionate about teaching people the right way to train that he not only does he provide step-by-step visual exercise pics in the program but he also created a Youtube site dedicated to correct form for all of the exercises in the program.

Most muscle building products show you a bunch of exercises and give you a 12 week program – AND THAT'S IT! They don't show you how to CREATE YOUR OWN STRENGTH ROUTINES, so you can learn and educate yourself on how to add muscle and get stronger according to your needs.

Check out this video Jim put together on why online trainers will injure you! You don’t want to miss this it!

Thursday, July 28, 2011

Besides another season of "The Real Housewives Of Miami" there's one other thing we couldn't mind seeing go away...

...pain!

Like many of you, I suffer from joint pain (my lower back and right knee). Age and "wear & tear" have eroded my body to where pain relief is a constant consideration in my daily life. Not debilitating, but certainly something I have to manage.

Well recently there was a discovery of a little-known "powerhouse" compound that's backed up by some impressive studies and undeniable proof.

In fact... in a study conducted by the University of Connecticut, they found that it delivered long-lasting relief to 100% of participants in the study.

That means EVERY SINGLE PERSON found the relief they were searching for.

How is that possible?

Well, the compound is called Cetyl Myristoleate and when applied to the body, it has the unique ability to:

In layman's terms, it gives you fast, immediate relief by cushioning and lubricating your joints... and long-term relief by repairing the damage that is causing your pain.

Unfortunately, it can be hard to find and by itself can cost a king's ransom.

Thankfully, Jesse Cannone... founder of "The Health Back Institute" (and legend in the back-pain industry) has developed a proprietary formula that combines Cetyl Myristoleate with other natural pain-relieving compounds.

It's super easy to use and Jesse just put it on sale for this week at 50% off at their website:

Welcome back to ““Nutrition Secrets to Give You a Professional Edge” e-course.

Today in Part 7, we are looking at why keeping well hydrated is critical and why sports drinks are not all they are cracked up to be.

Water plays a vital role in all aspects of the metabolic process and without it you would survive for only a few days.

The body is made up of more than 60% water and this level must be maintained for optimal health.

We lose water continually via urination, respiration and by sweating. To avoid dehydration, water reserves must be constantly topped up by drinking a minimum of 8 cups of water a day.

When you exercise you need to drink even more because of the water lost by sweating. The actual amount lost will depend on the type of exercise you do, your bodyweight and the air temperature but you can lose 2 pints or more for each hour of exercise and this must be replaced.

How do you know if your are dehydrated?

There are a number of indications for dehydration and you should remain vigilant for these.

Dark colored urine with a strong odor is one of the most obvious signs. Other warning signs are dry throat and mouth, dry cough, dizziness, extreme tiredness and loss of appetite.

Symptoms of severe dehydration are more dramatic and include pain when urinating, muscle cramps and spasms, headaches, nausea and even delirium.

When is the best time to drink?

Drinking sufficient water at regular intervals throughout the day will ensure that the body remains hydrated and functioning properly.

At exercise time, it is advisable to drink 2 cups of water two hours before your session.

Immediately before exercise drink a cup of water, and sip between 2 to 3 cups during each hour of your session.

After an exercise session you also need to drink to replace the fluid lost through sweat. To accurately assess your needs, weigh yourself before exercise and again on completion. You will need to drink one pint of water for each pound of weight that you have lost.

Are sports drinks better for me when I am exercising?

Most sports drinks contain a mixture of carbohydrates and electrolytes (minerals) dissolved in water and they are often fruit flavored and pleasant to drink.

When you exercise for longer periods (in excess of an hour) then sports drinks are beneficial because the carbohydrate provides the body with readily available energy to boost performance.

Otherwise, for shorter periods of exercise there is no real benefit over plain water, despite the promotional claims of the manufacturers of these drinks.

By now you will have a better appreciation of how important good nutrition is to your fitness and training. Why not let plan:one tailor-make your meal plans and double the effectiveness of your training program?

If you haven’t already done so, why not have a look at what has got bodybuilders and fitness trainers so excited?

Wednesday, July 27, 2011

Welcome back to Part 6 of “Nutrition Secrets to Give You a Professional Edge” e-course.

Today we are looking at the facts about fats.

Fat is a very necessary part of the daily diet and plays an important role in maintaining tissue health and facilitating the absorption of the fat soluble vitamins; A, D, E and K.

Fat is stored throughout the body and it can be used to provide energy. However, during exercise, glycogen is the initial source of energy and is more readily available.

So when you begin an exercise session, your body calls upon its stores of glycogen for fuel. It is only when glycogen supplies are exhausted that fat may be mobilized as a fuel source, but only when oxygen is present.

Regular exercise and aerobic exercise in particular improves the circulatory system, enhancing the transportation of oxygen around the body which facilitates the breakdown of fat for use as energy.

So for short bursts of aerobic exercise and most strength training sessions, the body’s fuel of choice will be glycogen and not fat.

What are the types of fat in food?

There are three main types of fat in food: saturated, polyunsaturated and monounsaturated and it is important to understand a little about each of these.

Saturated fats are usually hard or solid fats (when at room temperature) and are found mainly in meat and dairy products.

Polyunsaturated and monounsaturated fats are usually in the form of oils at room temperature and are derived mainly from plant sources and oily fish.

Some margarine products are high in poly or monounsaturated fats and are solid at room temperature because they have undergone a process called hydrogenation. This changes their chemical structure and produces trans fats, which are linked to an increased risk of coronary heart disease.

How much fat should I eat?

Fat is high in calories, with each gram of fat equating to 9 calories which is more than twice the calorie value of a gram of protein or carbohydrate (at 4 calories per gram).

The amount of fat in the average adult diet should be within the range 20% to 35% of the total calorie intake.

However, for strength training and bodybuilding, the lower limit of 20% is recommended to maintain leanness and definition.

This means that if your daily calorie requirement is 2,500, then the amount of fat in your daily diet should be 55.6 grams (equivalent to 500 calories).

All fats are not equal and most of your intake should be poly or monounsaturated fats, as opposed to saturated and trans fats.

Maintaining a low fat diet is not difficult to do if you follow these simple rules:

- stick to low-fat options where you can; - choose the leanest cuts of meat; - trim off visible fat; and - keep processed foods to a minimum.

Click below to find out how plan:one can work out your perfect nutrition plan for less than 28 cents a day.

Tuesday, July 26, 2011

Welcome to Part 5 of our e-course, “Nutrition Secrets to Give You a Professional Edge”.

Today we are going to look at carbohydrates and reveal the secrets of how they can turbo-charge your training.

Carbohydrates are the body’s preferred source of energy and that’s why they are essential for athletes and strength trainers alike.

During digestion, carbohydrates are broken down into glucose or converted to glycogen.

Glucose enters the blood stream as blood sugar to provide food to the brain and to the nervous system to keep you mentally alert.

Glycogen is the body’s fuel and is stored both in the muscles and in the liver.

When the muscles need energy, glycogen is broken down to release energy in the form of glucose.

However, when glycogen levels are depleted because of prolonged exercise, the body needs more fuel and will begin to use protein as an energy source.

This diverts the valuable protein away from its primary function of muscle repair and maintenance, which is detrimental to muscle development.

Fat is a further energy source, but it is the least available to the body and is dependent on the presence of carbohydrate to trigger its metabolism. Without sufficient carbohydrate in the body, fat cannot be burned efficiently and remains stored.

In summary, sufficient carbohydrate in the diet ensures that protein is preserved to carry out its primary function of muscle repair and building and that fat can be mobilized effectively into energy when additional fuel is required.

The main sources of carbohydrate.

Carbohydrates fall into two distinct categories: simple and complex.

Simple carbohydrates contain simple sugars such as fructose and glucose which are commonly found in fruit, some vegetables, honey and refined sugars as well as dairy products (particularly low-fat options).

These simple carbohydrate foods provide a quick release of energy to the body, which is particularly important post-exercise.

Complex carbohydrates, commonly known as starches, occur primarily in cereal and grain products.

Complex carbohydrates act as slow release fuels for the body and are filling and satisfying to eat. They also contain soluble and insoluble fiber which are essential for healthy digestion and elimination.

To maximize the benefit of grains, at least half of all grain foods you choose should be wholegrain instead of refined. These provide more roughage and are richer in vitamins and minerals than their more processed counterparts.

For strength training, a good rule of thumb is to derive around 70% of overall calorie intake from carbohydrate sources. Therefore if your overall calorie allowance is 2,500, you should consume 1,750 calories in the form of carbohydrate.

But don’t carbohydrates make you fat?

The good name of carbohydrates has been sullied over the years by misguided beliefs that they are fattening and many fad diets have profited magnificently from perpetuating this myth.

Yes, it is true that carbohydrates are converted to glucose (sugar) within the body and yes, it is also true that if you don’t use up the glucose, any surplus will be converted into fat and stored.

However, this will happen only if you eat more calories than you require. But whether your additional calories come from high carb foods such as potatoes or bread or from carrots or salads is not important – it’s the total number of calories you eat that count.

Carbohydrates are not the enemy and maintaining a high carbohydrate diet is essential for everyone, especially strength trainers and athletes.

If you are serious about fitness and training, check out how plan:one can help you double the benefits of your training.

Monday, July 25, 2011

Do you deal with pain and stiffness that just doesn’t go away? Tried all the over-the-counter lotions and potions with no long-lasting results?

Why not give Rub-on-Relief a try? I think you’ll find it’s different. It contains an ingredient that gave fast relief to 100% of participants in a recent, double-blind, placebo-controlled University of Connecticut study. The prestigious Journal of Rheumatology even gave this ingredient two thumbs up for reducing pain and increasing mobility. In addition to this winner, Rub-on-Relief contains three other powerful, proven-effective ingredients for healing relief.

Numerous testimonials from actual users of Rub-on-Relief report a full array of benefits. Here’s just a few:

• Fast relief of many types of pain

• Improved mobility, strength and balance

• Sounder sleep

• Reduced muscle stiffness and soreness

• Relieved numbness, burning and tingling sensations

And reports coming back from users say the longer they use it, the better it works. The effectiveness of Rub-on-Relief doesn’t diminish over time like other treatment lotions. In fact, the ingredients in Rub-on-Relief work to stimulate natural healing in tissues and cells, not just temporarily cover up pain.

Overall stiffness and mobility issues, poor circulation, tension and stress, shingles, and neuralgia are all conditions greatly helped with Rub-on-Relief.

What’s in Rub-on-Relief to make it so effective?

The main ingredient in Rub-on-Relief causing such a stir in the scientific community is Celadrin®. This all natural ingredient lubricates cell membranes restoring youthful cell elasticity and moisture. More fluid cushioning your bones and joints means greater flexibility and mobility, allowing you to move with ease.

But that’s not all. Rub-on-Relief also contains Arnica, a natural herb used for muscular and skeletal injuries including sprains, strains, bruising, and sore muscles. Arnica stimulates circulation and tackles inflammation.

There’s also MSM and Menthol in Rub-on-Relief. Both act to relieve pain, but both MSM and Menthol also speed healing of tissues. MSM provides sulfur – a vital building block of joints and cartilage – and a nutrient deficient in many people. Menthol boosts blood flow to the inflamed area and carries away toxic waste products to speed healing.

You want to do more than just mask pain. Lasting pain relief only comes when you’ve reduced inflammation and increased blood flow, nutrients, and lubrication to the area – whether it’s an injury or a chronic condition.

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[ Nothing stated or presented here is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being. See Health Disclaimer for more information. ]

Welcome back to “Nutrition Secrets to Give You a Professional Edge” e-course

Today, in Part 4, we focus on protein and hopefully dispel some of the myths that have been built up around it.

So what does protein do?

Protein is essential for muscle building and repair. It is also vital for healthy bones, cartilage, skin and blood as well as the development of enzymes, hormones and vitamins in the body.

When you exercise, muscle fibers are placed under stress and this causes micro tears. That’s why your muscles can ache a day or two after an exercise session.

The body immediately sets out to repair the damage using nutrients including amino acids, which are made available by the metabolism (or breakdown) of protein. The muscle proteins created are myosin and actin and during the repair process these build up in the fibers to create stronger muscles.

The importance of protein in this process is evident and it might seem reasonable to assume that eating additional protein will result in more effective muscle development.

However, this is not true and later in this article we will look at the reasons why.

So how much protein is the right amount?

Adults who undertake limited exercise are advised to consume 0.8 grams of protein for each kilogram of bodyweight. For an adult weighing 80 kilograms (176 lbs) this would work out at 64 grams (2.3 oz) of protein daily.

For higher levels of activity, the daily protein requirement increases.

In the case of a strength trainer, to ensure good muscle growth the protein requirement effectively doubles to 1.6 grams of protein for each kilogram of bodyweight. So for an 80 kilogram (176 lbs) adult the amount would be 128 grams (4.5 oz) of protein a day.

Aerobic exercise is even more demanding of protein, due to the body’s need for additional energy. Although the body uses carbohydrates for energy first, when supplies from this source are exhausted, it will utilize components from certain proteins to supply additional energy. The components it uses are called branched-chain amino acids (BCAA).

To allow for aerobic sessions the recommended protein requirement increases to some 1.8 grams per kilogram which equates to a total of 144 grams (5.1 oz) for our subject weighing 80 kilograms (176 lbs).

In preparation for competition, bodybuilders decrease their calorie consumption to reduce body fat levels. At this stage it is important to maintain a high protein intake to avoid loss of muscle along with the fat.

So pre-competition, protein levels should be within the range of 1.8 grams to 2.0 grams per kilogram of bodyweight or 144 grams (5.1 oz) to 160 grams (5.6 oz) for a 80 kilogram (176 lb) person.

Protein is vital in building and maintaining good muscularity. Although athletes and strength trainers must consume more protein than those who take little or no exercise, there is no benefit in exceeding the guidelines above.

In fact, high protein diets are detrimental to the body for a number of reasons.

Firstly, they are usually very low in roughage which slows down digestive transit and causes constipation which contributes to a feeling of general sluggishness.

A second problem is that the high protein diet often comprises a high proportion of meat and dairy products which are loaded with saturated fats and cholesterol, both of which have serious implications for overall health and cardiac health in particular.

Thirdly, when excess protein is present in the system, it is broken down by the body with some being converted into urea which is then excreted in the urine. A large amount of nitrogen is created by this metabolic process which is passed through the kidneys, causing stress to these organs and can lead to long term health problems.

Furthermore, any remaining protein will be converted into glucose and if the body does not need the glucose immediately it will be stored as body fat.

Finally, the presence of high protein levels causes calcium depletion and this can be problematic in later life, with women in particular being vulnerable to brittle bones (osteoporosis).

So given these adverse effects, there is clearly no benefit in eating more protein than the body needs.

Following the daily guidelines for your bodyweight, sex, age and level of activity will ensure that you get the optimal amount for your personal requirements to build and maintain muscle strength.

But getting the right amount of protein and making your diet interesting is not always easy.

plan:one takes the pain out of preparing your daily nutrition plans, leaving you more time to train. It ensures that you get the perfect balance for your own individual needs every day.

Sunday, July 24, 2011

Welcome to Part 3 of our nutrition e-course, “Nutrition Secrets to Give You a Professional Edge”.

Back in Part 1 of this course, we looked at why you need to be wary about the hype surrounding supplements and touched on how the body prefers to get nourishment and fuel from the food you eat rather than from powders and capsules.

Today we are going to look at the building blocks of nutrition and the importance of the food pyramid to your bodybuilding and training.

A balanced diet of carbohydrates, protein and fat is required to deliver the nutrition you need for energy, effective muscle building and general good health. These are known as the macronutrients.

Vitamins and minerals (micronutrients) almost complete the picture.

The final element is water – essential to every process and function of the body.

The food pyramid is the basis for a good balanced diet for everyone as well as being the foundation for an effective sports nutrition plan.

The pyramid is made up of six main building blocks, or groups of food:

1. Grains (bread, cereals, pasta, rice) For optimum fitness, this group should account for at least 60% of your total calorie consumption each day.

2. Vegetables Vegetables are packed with vitamins and minerals and a healthy diet should include a minimum of 21/2 to 3 cups a day.

3. Fruit Fruits are vital to health and like vegetables, are crammed with essential vitamins and minerals. The daily diet should include between 11/2 and 2 cups a day.

4. Dairy (milk, yogurt, cheese) Milk and diary products, particularly low-fat milk, yogurt and cheese are important elements in the daily diet and 3 cups per day are recommended.

5. Meat and Beans (meat, poultry, fish, beans, eggs, nuts) Meat and beans are rich in protein which is essential for muscle building and repair. It is also vital for healthy bones, cartilage, skin and blood as well as the development of enzymes, hormones and vitamins in the body.

6. Oils Oils are important for good health. Unlike solid fats, most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. The daily requirement of between 5 and 7 teaspoons is easily obtained from a wide variety of foods.

Because the needs of individuals vary, the exact amount required of each food type varies depending on factors such as age, sex and your level of activity.

The food pyramid aims to simplify the complex science of nutrition to make it possible for everyone to design a healthy diet.

But it can still be a challenge to get the balance right and to make your diet interesting and right for your lifestyle, particularly if you are an athlete or training regularly.

plan:one incorporates the principals of the food pyramid and takes the pain out of preparing your daily nutrition plans, leaving you more time to train. It ensures that you get the perfect balance for your own individual needs every day.

But it's not... it's 100% real and I'll share proof with you right here...

While the medical community has led us to believe that all of the major breakthroughs are new discoveries, the fact is, most of it is all based on discoveries that were made hundreds or thousands of years ago...

Click on the button below to learn more about these powerful pain relievers...

These ancient pain relief secrets have been passed down through many generations of American Indians

Cetyl Myristoleate is a little-known “powerhouse” formula that is backed up by some impressive studies and undeniable proof.

In fact... in a study conducted by the University of Connecticut, they found that it delivered long-lasting relief to 100% of participants in the study.

That means every... single... person... found the relief they were searching for.

How is that possible?

When applied to the body, it has the unique ability to apply continuous lubrication, cushions the joints from everyday wear-n-tear, as well as actually repairs the damaged cell membranes by increasing cell membrane fluidity and elasticity.

In layman's terms... it gives you fast, immediate relief by cushioning and lubricating your joints... and long-term relief by repairing the damage that is causing your pain.

Rub on Relief is a specialized pain-relieving formula Jesse personally created to allow people to bypass the harmful drugs found in anti-inflammatory drugs and most topical pain relief creams.

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Welcome back to Part 2 of our nutrition e-course, “Nutrition Secrets to Give You a Professional Edge”.

Today is devoted to looking at the basics of metabolism and how the body uses nutrition.

Metabolism is a complex science and without a scientific background most of us are unable to understand it fully. However, as a strength trainer or athlete it is useful to have some knowledge of the subject in order to appreciate the importance of good nutrition.

Metabolism is the term used to describe all of the biochemical reactions and processes that take place in the body. In broad terms, these can be grouped into two main process pathways: anabolism and catabolism.

Anabolism is the construction of complex molecules from smaller units to create new cellular materials including enzymes, proteins, cells and tissues. In other words it provides the body’s growth, maintenance and repair functions.

Catabolism works in the opposite direction and is the breakdown of complex molecules into smaller units and the release of energy to fuel anabolism.

Where does the energy come from?

Energy is produced in every cell of the body as a result of the catabolism of carbohydrates, fats and proteins.

Energy is released when a chemical bond is broken within the substance adenosine triphosphate (ATP). The ATP molecule, found in every cell in the body, consists of a carbon “backbone” to which three phosphate groups are attached.

When one phosphate group breaks off energy is released and the molecule is converted to adenosine diphosphate (ADP). A new phosphate group immediately attaches to the ADP molecule, turning it back into ATP and this process repeats itself continually.

You can think of ATP as a fully charged battery, which can provide instant energy. But only a small amount of ATP is stored in the muscles for immediate use and when you begin to exercise the body must manufacture more ATP by mobilizing its reserves of glycogen, in the first instance.

A small quantity of glycogen is stored in the muscles and in the liver, and is capable of providing sufficient energy for most activities. However, when exercise is carried out over prolonged periods, glycogen supplies can become exhausted and additional fuel is required.

Stored fat can provide this fuel, but only when sufficient oxygen is present within the body to metabolize it.

Proteins can also be used as energy for exercise. However, this involves the breakdown of muscle tissue into amino acids for energy production. The body resorts to this only when glycogen supplies are low.

A diet low in carbohydrate reduces the amount of stored glycogen. This means that protein is more likely to be mobilized to create additional energy, leading to the loss of muscle and lean tissue.

What are Basal Metabolic Rate and Resting Metabolic Rate?

The Basal Metabolic Rate or BMR is the amount of energy used by the body for the vital functions while at rest and when the digestive system is inactive. It is normally expressed as the number of calories required daily.

A true reading of BMR is difficult to ascertain because it requires the body to have fasted for approximately twelve hours prior to measurement and to be completely at rest.

Resting Metabolic Rate or RMR is similar to BMR but is measured under slightly less stringent conditions.

Both are influenced by age, sex, height and even climatic conditions and although they differ in scientific definition, they are generally regarded as interchangeable terms.

Nutrition and Metabolism

Good nutrition plays a vital role in maintaining metabolism at optimum levels. The body needs a wide range of nutrients to function optimally and even a slight deficiency of one vitamin or mineral can slow down metabolism and cause chaos throughout the body.

Maintaining a fully functioning metabolism is therefore critical for the athlete or strength trainer.

Adhering to the principles of the food pyramid is a great start in achieving the correct balance.

But most of us need some assistance in achieving the perfect plan, particularly if you make a change to your training program. plan:one gives you the helping hand you need, at the click of a mouse, so you can be 100% sure that all your bases are covered.

If you haven’t already done so, why not have a look at what has got bodybuilders and fitness trainers so excited?

Friday, July 22, 2011

During this 10-part e-course, we want to unravel the truth about nutrition and show you how to improve your performance by up to 100% by simply eating well.

So let’s get started with Part 1

“If you learn how to eat right, you can double the benefits of your training, crafting that body you want in half the time.” Men’s Fitness magazine.

That’s quite a statement! And it’s what makes the difference between achieving professional results and wasting your time.

So why is it that people don’t pay enough attention to the food they eat?

Well, one of the main reasons is that when you read the fitness magazines, page after page is full of information about nutrition supplements that make big claims and promises that are hard to ignore.

The “evidence” behind these claims certainly makes a compelling case for the various powders and capsules.

Some of them almost make it appear that food is of little importance.

Take branched-chain amino acids (BCAAs) as an example.

These are three essential amino acids (leucine, isoleucine, and valine) and they make about one-third of our muscles. During exercise, BCAAs are broken down (or metabolized) within the muscles and are used by the body to supply energy.

They are particularly important during periods of sustained exercise (25 minutes or more) when the body uses BCAAs as its main source of energy.

So taking BCAA supplements seems to make sense. Or does it?

The problem is that the synthetic BCAAs contained in supplements are not as easily absorbed by the body as the BCAAs found naturally in foods such as eggs, red meat and whey protein powder.

This means that only a small proportion of the BCAAs contained in the supplements is actually used to create energy; the rest is totally wasted.

The same is true for very many of the hyped up supplements that the magazines and fitness “gurus” want you to buy.

And there is one reason for this, and one reason only: they are making a clean fortune from them.

Many of the magazines are in fact owned by supplement companies and those that aren’t generate a lot of their income from supplement company adverts – so there are clearly vested interests.

But the purpose of this course is not to bash the big supplement companies – it is to provide information on the value of good nutrition and to help you get real results.

Over the next nine days, we will be focusing on aspects of nutrition that are vital to developing your full potential and getting the best results ever from your training.

If you haven’t already done so, why not have a look at what has got bodybuilders and fitness trainers so excited?

Thursday, July 21, 2011

Time-Volume Training is one of my favorite "no brains required" methods for building muscle and strength like clockwork. When you do this style of training, you know EXACTLY what weight to use, how many reps to do, how long to do it for and when to increase the weight...ZERO brains required.

It's a strategy that allows you to do a LOT of work for a muscle in a short period of time, which will stimulate muscle growth AND burn a lot of calories and boost your metabolism, contributing to significant fat loss.

It's GREAT stuff and a technique I think is absolutely worth using whether you're looking to build muscle or burn fat.

The formula for my regular version of Time-Volume Training is simple...and you'll be able to see exactly why I say "zero brains required"...

Select a weight you can do 10 reps with in a normal set (you're going to be doing this for a 15 minute block of time). Now do 3 reps. Rest 10 seconds. Do 3 more reps. Rest 10 seconds...and repeat until you can't get 3 reps in a set.

Now switch your rest to 20 seconds and keep going with more 3 rep sets. Repeat these with 20 seconds rest until you can't get 3 reps again and then go to 30 seconds rest...and so on, to 40 seconds rest. Repeat until your 15 minute block of time is done.

If you make it 1/3 of the way through (e.g. 5 minutes on a 15 minute block) still doing 10 seconds rest, then you increase the weight on that exercise in your next workout.

That's it!

For the FULL description and methodology of Time-Volume Training, read the following article:

I had originally designed Time-Volume Training to be done with bodyweight exercises that usually allow you to get too many reps to build muscle (like being able to do 30+ push-ups) and use them to build muscle by brining the reps down and going for volume. Then I realized this framework works GREAT with weights as well (even better than bodyweight, to be honest!).

Time-Volume Training is a form of Density Training (density training has been used by Vince Gironda, Charles Staley and many others) that takes ALL the guesswork out. The exact sets and reps and rest are all laid out for you...all you have to do is the work.

Normally, I do Time-Volume Training with just one exercise...e.g. bench press for 15 minutes straight.

And this works VERY well. You get a tremendous amount of time under tension for the target exercise and target muscles and you can see tremendous results both in muscle and fat loss.

THIS version I want to tell you about today is done with two antagonistic exercises. For the demo, I'm using flat barbell bench press and chin-ups, working the chest and back (you can use pulldowns if you can't currently perform at least 10 chin-ups.).

Going back and forth between two antagonistic exercises has a several big advantages:

First, the muscle groups get a bit more rest between sets because you're not hitting them directly again after 10 seconds rest. This allows you to stay at the same rest periods for longer, which means you do more overall sets in the 15 minute block of time.

More sets means more volume which means more results.

Second, antagonistic training is VERY efficient for the nervous system. Activating the antagonist muscles can actually INCREASE strength in the original bodypart, i.e. you can actually be a bit stronger in bench for the chest when you work a back exercise right before.

So this type of training allows you to stay stronger on both exercises and get a lot of good training volume in with very little rest (making it GREAT for fat-loss and preserving muscle while training for fat loss).

It also keeps you away from muscular failure so that you're not crushing your recovery systems, which is also VERY important on a reduced-calorie diet where reduced recovery levels can be a big problem.

So when you're doing the training, take 10 seconds rest between each set. Do 3 reps of bench, rest 10 seconds, then 3 reps of chins, rest 10 seconds, then 3 reps of bench, etc. Keep going like this for as long as you can.

Now here's the thing...most likely, one exercise is going to start fading first. For me, it was the bench press. So what I did was kept the rest to 10 seconds going from bench to chins, but increased the rest to 20 seconds going from chins to bench. This worked quite well and allowed me to keep going while still minimizing rest in between sets.

You can perform this type of training with just about any antagonstic exercises and bodypart pairings, e.g. biceps and triceps (curls and pushdowns), quads and hamstrings (squats and stiff-leg deadlifts), abs and lower back, front delts or rear delts (front raises and bent-over raises). For the smaller parts like arms and shoulders, I would suggest a 10 minute block of time.

You can use Time-Volume Training as a technique to insert into your training once in awhile or work it as the basis of an entire program.

Conclusion:

Overall, Time-Volume Training is a great method for building muscle both on fat-loss programs and on muscle-building programs. It'll help keep workout time managed and predictable while hitting your muscles VERY effectively, while burning a tremendous amount of calories (ideal for fat-loss training).

Bottom line, if you've never tried it before, take 15 minutes in your next workout and do this Antagonistic style of training. Just plug in your favorite exercises and prepare to be impressed!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Tuesday, July 19, 2011

Guys...forward this to all your male friends, they will love it. Wives and Girlfriends.....send this to that special man in your life!

Did you know that Testosterone begins declining in men as early as the mid-30's and can result in an increased risk of diabetes, heart disease and obesity?

This condition is called Andropause.

Symptoms of low testosterone levels include anxiety, reduced libido, loss of lean muscle mass and low stamina, as well as depression.

Do you suffer from any of these symptoms, or do you know any men with these issues?

The medical community has been very slow to recognize how serious this problem is and it is likely that your doctor has never discussed it with you before.

There is however, good news.

It is possible to increase your testosterone levels with testosterone creams and injections. Unfortunately, these methods can be very expensive and also come with increased risks for prostate cancer, so your blood must be checked on a regular basis to monitor for any possible negative effects.

Here is REALLY GOOD NEWS!

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Here are the benefits that the subjects in our tests have reported and you may receive the same benefits within just 21 days!

1. Increased energy and stamina 2. Increase in Libido. 3. Ability to lift more weight during workouts. 4. Faster recovery from workouts with no sore joints 4. Increase in lean muscle mass. 5. Increase in testosterone levels in 21 days 6. Fat loss especially around the stomach area

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[Notice: Nothing stated or presented here is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being. See Health Disclaimer for more information.]

Monday, July 18, 2011

Time-Efficient Fat-Loss Training With Limited Equipment...15 Minutes of Full-Body Circuit Training With a Single Dumbell

By Nick Nilsson

You've got things to do and places to be...when you've got limited time available to train, you have to make FULL use of every single second you have available in your workout...

And that means circuit training...

And that means not your "normal" circuit training, either!

I've got a circuit for you that uses heavy weight, low reps, and covers all your major bodyparts in a simple, 3 exercise circuit. You'll get NO rest during the entire time period (I recommend at least 15 minutes), which will kick your metabolism into overdrive VERY quickly and help you burn fat FAST.

Plus, as a bonus, you're going to get an AMAZING core workout due to the single-dumbell work you'll be doing. Training unilaterally (a fancy way of saying one arm at a time) forces the core to engage strongly to stabilize the torso, and you'll be doing it on every single set you do.

You might not notice this core effect so much if you're doing high rep, light weight circuit training, so THIS circuit is done using 3 reps per side per exercise, using a moderately heavy dumbell (I'm using a 105 lb dumbell in the demo).

The first exercise you're going to do is the One Arm Dumbell Floor Press. This one is a GREAT core exercise and that one that's going to really light up your midsection in addition to your chest, shoulders and triceps. This is probably going to be weakest exercise of the three, so use a weight that you can handle specifically on this one.

Start with the dumbell on the floor then sit with your legs on either side of the dumbell. Reach forward and grab it with hands then set it on your thigh. Lay back on the floor and set your left upper arm flat on the floor, taking ALL the tension off the chest. You're basically balancing the dumbell with your forearm at this point. Your left leg should be shifted out a bit wide to the side to help stabilize for the press (you'll feel this when you go to start the press).

Now press up. You'll feel this a fair bit in the triceps, just fyi. And it'll hit your lower abdominal area/lower obliques, in addition to the transversus (the deep muscles of the core).

Do 3 reps on the left arm then set the dumbell on your chest and switch hands. Do the press on the other side now, being sure to set your same-side leg out wide to stabilize. Press up for 3 reps. To set it on the ground, grab it with both hands then roll to the side and set it on the floor.

Now stand up and do a one-arm dumbell row with the dumbell. I recommend using the same arm to start each exercise here, to give it maximum rest, e.g. if you started the press with your left arm, start the row with your left arm, too. You can brace your non-working arm on your knee to solidify your body for the exercise. This single arm row hits the rotational-stability aspect of the core as well.

Do 3 reps then switch to the other arm.

Next, set the weight on the floor and go straight into the next exercise, One Dumbell Split Squats. Hold the dumbell in your left hand and lead with your right leg, so the dumbell is in front of your back leg.

Do 3 reps then repeat on the other side for 3 reps.

Holding the dumbell in one hand as you do the split squat also puts rotational-stability tension on the core (see why this gives you GREAT core training, too)...everything you do in this circuit involves core stability with fairly heavy weight.

Now, with NO rest, go right back into the One Dumbell Floor Press.

And repeat for 15 minutes total training time.

You can do shorter or longer with this circuit, depending on the time you have available to you. I found 15 minutes to be a good range.

This is simple, straightforward training that will hit every major part of your body, and the secondary ones that contribute to these 3 big movements. Targeting these big "hot zones" with this much training volume will get your metabolism ROARING.

It's going to build strength and muscle mass along with your cardio capacity and has tremendous core-training benefits (which you will absolutely feel for the next few days after doing this!). Your core gets worked with all the movements but the rest of your bodyparts get selective rest as you work each side of your body with the different movements.

And all you need is a single dumbell and a patch of floor space to do it!

This workout can be done anytime you like, especially if you just need to do a fast workout covering all your bodyparts.

To see pictures and video of this technique in action, click this link:

And if you want an even MORE detailed fat-loss program that scripts out EVERY single training day and meal for you, definitely check out my Metabolic Surge - Rapid Fat Loss program. When I want to lose fat FAST, this is the one I use. It'll take you through everything you need to know to drop even stubborn fat extremely quickly and efficiently...every single day of the 36 day program is laid out for you...set, reps, exercises, what to eat, how much to eat and what supplements you can take to get even better results!

Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 20 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Sunday, July 17, 2011

Colon health has become a major area of concern for most of the people. Colon cleansing has become an important issue as far as health factor is concerned. Your colon needs to function properly in order to maintain a sound health.

You need to keep your body free from toxins. A typical Westerner’s diet is pack full of processed foods that are not capable to provide useful enzymes and fibers responsible for toxin elimination.

One component of a colon cleansing diet that can’t be ignored is herbs. Herbs seem to be beneficial to detoxify your body. They easily are digested and have no adverse side effects as such. You may prefer those laxatives to eliminate toxins from your body. However, those artificial stuffs are not much beneficial to detoxify your body.

You should opt for herbs with sufficient amount of fiber material. Psyllium hulls or plantago ovate are two such herbs. They are also helpful to reduce the cholesterol level in human blood. Betonite is also an effective herb used to clean the colon and kills harmful parasites. Aloe Vera is also ideal for detoxing to absorb bowel toxins. Stevioside, Stevia & Chlorophyll are some other useful herbs.

All of the colons cleansing products consist of an enzyme called pepsin. Besides, dog grass, licorice, red clover, sarsaparilla are some integral ingredients of any colon cleansing herbs. All of these herbs are enriched with Vitamin A, C, and E. and all these vitamins play a vital role in the colon cleaning process.

It is always recommended to adopt a natural approach for colon cleansing along with natural colon cleansing herbs instead of trying to flush your colon with cleansing kits.

Most of the colons cleansing herbs are available in medicine stores. You need to follow the instructions properly before taking them regularly. You need to use those herbs as per your body requirement.

In addition, you need to follow a healthy life style, with a healthy diet enriched with fiber from food sources such as whole grains, cereals, oatmeal, fruit, vegetables, beans, and nuts, for the perfect colon cleansing and functioning.

Discover how a juice diet cleanse can help to clean your colon to prevent cancer, improve health, and aid in weight loss.

Saturday, July 16, 2011

For those who work for a living, it can be extremely tough to get the 5 or 6 meals a day often recommended. I've got a plan that can help you get the calories you need on limited time (and appetite!).

Three square meals a day...breakfast, lunch and dinner. Can a person achieve great muscle-building results with just three meals a day?

Absolutely...and I'll tell you how.

It's all about meal timing and quantity.

Before I get started, please note it IS very true that you're better off eating smaller, more frequent meals, both for muscle building and fat loss. I'm not going to argue with that.

The problem arises because many people simply CAN'T get more than 3 meals day.

Here's my solution...

1. Plan to train in the late afternoon/early evening, if you can. For our meal timing, this will be the best option.

2. Have a moderately large breakfast...eggs, oatmeal, broccoli...whatever else you normally eat. Breakfast is the second most important meal of the day (for our purposes here, at least) and it's not going to be your biggest.

3. Have a medium-sized lunch...at this point, you're looking to not overload your digestive system with food (you already did that with breakfast) because you'll be training fairly soon.

4. Do your workout and have your post-workout shake.

5. DINNER is going to be your biggest meal of the day. Because your body is primed to take full advantage of whatever you eat after training THIS is the time to load up. You should get at least half your days calories or more in this meal...overloading calories like this is extremely anabolic and your body will thrive on it.

6. Next day, repeat.

That's the plan! It's nothing complicated, of course, but I've been using this type of eating and training schedule for a long time and it's been extremely effective for me.

If you can squeeze in a few small snacks during the day, go for it! But if you don't have time for 5 or 6 meals a day, don't stress about it. Your body can cope and you can definitely still make great progress!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of", all designed to maximize the results you get for the hard work you put into your training.

Notice

Nothing stated or presented here is intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider if you have any questions regarding a medical condition, your diet, nutritional supplements, an exercise regimen, or any other matter related to your health and well-being. See Health Disclaimer for more information.

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